Lie on your front and side, raise both or one knee to make breathing more comfortable and support the weight of the abdominal area, and rest your head on one or both arms. As you start to feel heavier in pregnancy (especially during the third trimester), rest your behind on props such as yoga blocks or a few stacked books. “Unfortunately, few women suffering from perinatal health disorders receive treatment, exposing them and their child to the negative impact of psychiatric illness during one of the most vulnerable times,” Muzik says. Get a few Saw Palmetto gel capsules and pierce them. Pregnant women who were identified as psychiatrically high risk and who participated in a 10-week mindfulness yoga intervention saw significant reductions in depressive symptoms, according to a University of Michigan Health System pilot feasibility study. For the U-M research study, women who showed signs of depression and who were between 12-26 weeks pregnant participated in 90-minute mindfulness yoga sessions that focused on poses for the pregnant body, as well as support in the awareness of how their bodies were changing to help their babies grow. “Our work provides promising first evidence that mindfulness yoga may be an effective alternative to pharmaceutical treatment for pregnant women showing signs of depression.
Meanwhile, mindfulness yoga – which combines meditative focus with physical poses – has proven to be a powerful method to fight stress and boost energy. “Research on the impact of mindfulness yoga on pregnant women is limited but encouraging,” Muzik says. While antidepressants have proven to effectively treat these mood disorders, Muzik says, previous studies show that many pregnant women are reluctant to take these drugs out of concern for their infant’s safety. Sit comfortably on both your heels with arms stretched out in front. Once the baby is born, there’s an immediate loss of 11-13 lbs. Exercise always has and always will play a massive part in any sort of weight loss plan. Untreated, these symptoms bear major health risks for both the mom and baby, including poor weight gain, preeclampsia, premature labor and trouble bonding with the new baby. Most importantly, they learn that the focus of prenatal yoga is for the mom to get in touch with her body, connect with baby, learn how to breathe, and practice using all those tools so the mom-to-be can apply them on the big day of giving birth. The findings were published in Complementary Therapies in Clinical Practice.
As a doula, Gila sees big differences in women who practice yoga during their pregnancy. It can help a great deal in making a woman’s pregnancy easier and better. Nevertheless the good news is you need not lift heavy weights or over do it for hours on end, as some simple gentle exercises can do the trick. Gila’s latest endeavor as a doula brings everything she learned over more than two decades into a full circle: her years of hospital and nursing work, the natural birth experience of her daughter Talisa in 1991 (which placed her onto the holistic path), her two “bonus” grandchildren, and her passion for health and life. She has been involved in the greater Phoenix yoga teacher training community over the last decade and developed a 20 hour prenatal yoga teacher training series that she is currently teaching at SWIHA. Since then, she has became a Certified Yoga Teacher at the 500 hour level and now specializes in prenatal, restorative & yin yoga.
“We hear about pregnant women trying yoga to reduce stress but there’s no data on how effective this method is,” says lead author Maria Muzik, M.D., M.S., assistant professor of psychiatry and assistant research scientist at the Center for Human Growth and Development. Journal of Strength and Conditioning Research. Funding for follow up work on this subject was recently provided by a grant from the Institute for Research on Women and Gender. Now, new research shows that an age-old recommended stress-buster may actually work for this group of women: yoga. Yoga continues to grow in popularity but in the United States, many classes concentrate on yoga as “exercise,” omitting the practice of being fully present in the moment and aware, authors say. Once here, however, she made the bold decision to become a Certified Massage Therapist through SWIHA and build her own private practice. When Gila Shire moved to Phoenix in 1997 after serving as a nurse in Germany for 14 years, little did she know that she would eventually end up teaching Prenatal Yoga at SWIHA.
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